Kettlebell One Arm Jerk Conditioning

Last night I fancied a bit of a conditioning session, didnt have much time so had to keep it short and sweet - or is that short and sweat??!!

One Arm Kettlebell Jerks
32kg * 10 Left + 10 Right Arm
28kg * 10 Left +10 Right Arm Performed as a super set

This was repeated 3 times for a total of 9 minutes of jerks.

http://www.youtube.com/watch?v=33DopOxGeeM

There was a serious lactic acid build up in the legs after these so finished off with some kettlebell windmills.

Kettlebell Windmills
20kg * 5 L + 5 R
24kg * 5 L + 5 R
28kg * 5 L + 5 R
32kg * 5 R + 4 L as failed 5th rep

http://www.youtube.com/watch?v=NaA6cLgQTAA

That was it, simple but very effective and I was still feeling the effects of this session some hours later.

One of the best for getting your metabolic rate up and burning significantly more calories at rest.